“How are you feeling?”
“Overwhelmed,” came the reply from one of my clients last month.
A story I’m hearing more and more often – and have experienced myself from time to time over the last couple of years. Increasing workload, fewer resources (including time), and multiple pressures both at work and at home can create a perfect storm of stress.
This client had recently changed jobs, was dealing with a family bereavement and her eldest child was leaving to go to university. Each one of these things on their own was challenging, but together, created a strong feeling of overwhelm. That sense that things are just too much. You struggle to think clearly and rationally. And sometimes, all you want to do is run away.
Feeling overwhelmed not only affects us – how we’re feeling, our capacity to be effective and accomplish the things we want to – it can also affect those around us. Perhaps our moods alter, or we’re less empathetic, less patient, less hopeful.
Overwhelm is sneaky. One day you feel you’re coping fine, and the next you’re struggling to keep your head above water. Which is why preventing it from happening in the first place can be more effective than dealing with it once it’s happened. But even with the best intentions, we can all fall foul of it.
So how do you recognize the signs before it turns into burnout? Here are a few common symptoms:
Simply put, overwhelm is when the demands placed on you exceed your perceived ability to cope. When your “mental load” outpaces your emotional and cognitive bandwidth, your system sends out distress signals — and it’s important to listen.
Overwhelm isn’t just about having too much to do. It can stem from a mix of internal and external factors:
While overwhelm might last for a few days or weeks, burnout is the result of prolonged, unrelenting stress that hasn’t been managed. It’s deeper and more entrenched. The World Health Organization defines burnout as a syndrome resulting from “chronic workplace stress that has not been successfully managed,” and it’s characterized by:
In other words, burnout isn’t just about feeling tired — it’s about feeling disconnected from your work, your purpose, and even yourself. If you’ve been overwhelmed for weeks or months with no relief, you may be on the path to burnout. It’s crucial to step in early and make changes.
Once you’ve recognised that you’re feeling overwhelmed, you can take some immediate actions to start thinking more clearly and feeling more in control again.
Write everything down
One of the fastest ways to reduce overwhelm is to get everything out of your head and onto paper. Write down every task, worry, or responsibility you’re holding in your mind. Even though that in itself may feel overwhelming, seeing it all in front of you helps you prioritise.
Identify what you can delay
You don’t have to do everything. Ask yourself: What’s urgent vs. what’s important?
Sometimes, even saying “no” isn’t necessary — a simple “not right now” is enough. Recently, I moved some meetings and work which was important but could wait a couple of weeks, because I needed to focus on the urgent tasks that were taking up space in my mind.
Set mini goals
Large tasks can feel overwhelming because they require sustained attention. Breaking them into micro-goals – “Write the first paragraph,” “Send one email” – can feel like progress, no matter how small.
Create boundaries
It’s easy to get into the habit of staying later at work, checking your emails in the evenings, and working during time off. If your overwhelm is being caused by too many external demands, setting boundaries are key.
That might mean:
Take care of your body
It’s hard to function mentally if you’re neglecting your physical needs. When you’re overwhelmed, the basics matter most:
Talk to someone
Overwhelm can feel isolating, but you’re not alone. Talking things through with a friend, mentor, coach, or therapist can help you gain perspective and develop a plan to cope. Sometimes, just saying “I’m overwhelmed” out loud lifts part of the burden.
Being able to manage overwhelm is essential but preventing it in the first place is even better. Prevention is all about building systems and habits that create emotional and mental buffer zones.
Check in with yourself regularly
Do a quick “head + heart + body” scan every week. What’s on my mind? What am I feeling?
How’s my energy? This 5-minute ritual can help you spot rising stress levels before they boil over.
Keep some white space in your diary
If your calendar is packed back-to-back, you’re operating at maximum capacity — which means even a minor hiccup (a late meeting, a sick child, a missed email) can cause anxiety. Keeping some white space in your diary each week for the unexpected, or for thinking, planning and prioritising can help to keep things feeling more under control. I even block out specific weeks in the year to focus on my long-term goals without worrying about the day to day.
Challenge your limiting beliefs
Thoughts such as ‘I have to’, ‘I need to’ indicate you may be holding a limiting belief. These are thoughts which keep you trapped in a cycle of obligation, which may not be true. Check your assumptions and tackle any beliefs which are unhelpful for you.
Become comfortable with saying no
The best way to protect your future time and energy is to guard it before it’s gone. Check if what you’re being asked to do fits with your priorities and what you want to accomplish. If not, find a way of saying no that works for you, without feeling obliged or guilty.
Know you’re not alone
Asking for help with workload and responsibility can be challenging – we don’t want people to think that we can’t cope or we don’t care enough. But sharing the load – whether it’s emotional or practical – is crucial. Feeling like you’re in it together can significantly reduce feelings of overwhelm.
Create systems and processes which increase efficiency
Whether it’s saving time by not having to search for information, using AI to take off some of your mental load, or delegating some tasks to others (at work or at home!), small tweaks like these reduce wasted time and energy.
Nurture joy, not just productivity
The best buffer against stress is pleasure. Laughter, rest, creativity, connection — these aren’t luxuries. They’re fuel. Making time for family and friends, booking in your holidays for the year and protecting that time to re-energise is vital for you and for those around you.
One of the cruellest tricks of overwhelm is that it can make you feel like you’re failing — like you should “just be able to handle it.” But struggling under too much pressure doesn’t make you weak. It makes you human. The world we’re currently living in is so complex, fast changing and uncertain, that it’s not surprising that we all feel overwhelmed from time to time. The key is to recognise it, admit it, and take action to alleviate it before it turns into burnout.
Read:
8 Strategies to Manage Overwhelming Feelings – Psychology Today
How to Deal with Constantly Feeling Overwhelmed – Harvard Business Review
Feeling Overwhelmed: Symptoms, Causes, and Coping – Very Well Mind
Watch:
Overcoming Overwhelm – Luke Reinhart | TEDxNewAlbany
How to protect your brain from stress – Niki Korteweg | TEDxAmsterdamWomen
Photo by Matt Hardy on Unsplash
